Program Description
Client program
Program Overview
- LevelBeginner
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 06, 2025 03:05
- Last EditedJun 18, 2025 11:43
Summary
The JHazel Program is a comprehensive 12-week strength training regimen designed for those looking to build muscle and enhance overall fitness. With five workouts each week, you'll engage in a diverse mix of barbell, dumbbell, and machine exercises targeting all major muscle groups, including chest, back, legs, and core. Expect to push your limits with compound lifts like the bench press and squat, while also incorporating isolation movements for balanced development. Get ready to transform your physique and elevate your strength with a structured approach that keeps you motivated and progressing every step of the way!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Barbell)
2
-
4
Seated Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Wide Grip)3 Sets
-
2
Lat Pulldown3 Sets
-
3
Seated Overhead Press (Dumbbell)3 Sets
-
4
Barbell Row2 Sets
-
5
Decline Crunch (Weighted)3 Sets
-
Day 2
1
Squat (Barbell)3 Sets
-
2
Lying Leg Curl3 Sets
-
3
Leg Extension3 Sets
-
4
Romanian Deadlift (Barbell)3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Lateral Raise (Cable)3 Sets
-
3
Push Up2 Sets
-
4
Overhead Tricep Extension (Cable)3 Sets
-
5
Lying Leg Raise3 Sets
-
Day 4
1
Pull-Up (Bodyweight)3 Sets
-
2
Pull-Up (Assisted)2 Sets
-
3
Seated Row (Cable)3 Sets
-
4
Reverse Pec Deck3 Sets
-
5
Incline Curl (Dumbbell)3 Sets
-
Day 5
1
Plate Loaded Hamstring Curl3 Sets
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
-
3
Front Squat (Barbell)2 Sets
-
4
Seated Calf Raise3 Sets
-